Lacking motivation to workout? Struggling to find a routine? Or just looking for a workout? You're not alone. I know many of you are working out from home and don't have access to a gym. This can make working out stressful if you're unsure of what to do. Well, read below for a full week leg workout from our 30 Day Glute Guide. Depending on available equipment, you can do movements with equipment or without equipment.
Day 1
- Hip Thrust: 3 sets of 10 reps with a 5-second pause at the top. (Rest 30 seconds between sets)
- Can use a weight, if available. Lay on top of the pelvis.
- Superset Movements (rest 30s between movements)
- Side-Lying Clam Shell: 2 sets of 30 repetitions
- Side-Lying Hip Abduction: 2 sets of 30 repetitions (can use bench, table, coach if available)
- Superset all 3 Movements (Tri-Set). (Rest 30 seconds between sets)
- Quadruped Fire Hydrant: 2 sets of 25 repetitions
- Quadruped Hip Extension: 2 sets of 25 repetitions
- Reverse Hyper on couch/table: 2 sets of 30 seconds work with a 1-second pause at the top of each repetition
Day 2: Rest
Day 3
- Floor Hamstring Curls: 2 sets of 5 reps with a 5-10 second lower. (You can drop your butt on the floor, if needed at the bottom of the movement and then lift it back up when re-bending legs)
- Superset Movements (30-60s between sets)
- Elevated Straight Leg Lifts : 3 sets of 30 seconds
- Seated Bent Knee Good Morning: 3 sets of 30 seconds
- Nordic Hamstring Curl: 1 set of AMRAP (as many reps as possible with GOOD FORM)
Day 4: Rest
Day 5
- Air Squats (if have weight, you can use it)- 2 sets x AMRAP (as many reps as possible) in 60 seconds
- Front Foot Elevated Split Squat (can use weights): 1 set
- How to perform: 20s fast, 20s hold at the bottom, 20s slow reps (go for 3 minutes)
Rest 90s then repeat on the other leg
- Frog Pump: 3 sets of 60 seconds (rest 30 seconds between sets)
